If you have ever been on a stair master, you know that those suckers make you SWEAT! I love the intensity I get from that machine that I don't get anywhere else! This workout is perfect for a cardio workout to combine with weights. You can get in a great burn in just 30 minutes and I know you will be dripping wet when you are finished. Bring a water bottle with you while you use this machine! I promise you will need it. Adjust the intensity if needed to your level. If it isn't a good enough burn or it's too hard, then turn it down.